Circle

Movements are done holding hands for balance and support

Community Arm Swings: Swing both arms forward and back gently. Pause and prepare to swing alternate arms forward and back. (If there’s an odd number of people in the circle, one person will have both their arms moving in the same direction forward and back.)

Whole Group Scoop: Lift arms forward and up together (without arching the back). Then bring the arms back down. (Be aware of your and your neighbors’ range of motion in the shoulders.)

Walking Forward and Backward: All turn to the right and walk forward, rolling from heel to toe; and walk backward, rolling toe to heel. Then turn to the left, and repeat. Facing into the circle, walk forward scooping the arms up; then walk backward lowering the arms.

Reaching Alternating Legs in All Directions: Touch the toes forward, to the side, and behind.

Stepping in All Directions: Shift the weight forward onto one foot and return to standing on both feet. Repeat with the other foot. Do this movement to the side and to the back.

Lift Alternating Bent Knees: With the pelvis facing forward, lift knee to the front, to the side, and across the midline in front.

Quad and Psoas Stretch: With the pelvis facing forward, bend knee and reach thigh back from the hip joint. Then repeat on the other side.

Lift Alternating Extended Legs: With the pelvis facing forward, lift leg to the front, to the side, across the midline in front, and to the back.

“Swing Leg”: Swing one extended and/or bent leg forward and back, and then the other.

Psoas/Hamstring Stretch (formerly called “Pelvic Rock”): With slow music, stand with one foot a little in front of the other. Shift your weight from foot to foot. Whenever you shift your weight forward, lift the back heel, and whenever you shift your weight back, lift the front forefoot.

Then, bend the back knee and hinge at your hip crease while keeping the back long, with hips, knees, and ankles in alignment. The weight is on the back leg (like sitting on a stool), and the front leg is long. Now, shift the weight forward, bringing the pelvis and torso directly over the forward leg keeping the back leg long, which especially lengthens the psoas of the back leg.

Next, add arms into this movement. Both arms sweep backward in the bowing part of the movement, and when coming forward, sweep arms forward and up, lengthening from back toes to the reaching fingers. Be aware to keep the chest forward, not over-arching the lower back, allowing the front of the spine to keep an easy length.

On the repeat of this movement, when the weight is on the back leg, rotate the front leg in the hip joint by moving the forefoot side to side. When the weight is on the front leg, rotate the back leg in the hip joint by moving the heel side to side.

“Grapevine” Preparation: While standing on one leg, touch the other foot to the side, cross the midline and touch it to the front, touch it to the side, cross the midline and touch it to the back. Repeat a few times on one side and bring the foot back to the start. Then repeat sequence with other leg.

“Grapevine” - Stepping and Moving Together in a Circle: When traveling to the right, step the right foot to the side, cross the left leg to step in front; step the right foot to the side again, and cross the left leg to step in back, and continue. Repeat traveling to the left.

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* Most of these movements are in The Rosen Method of Movement, 1991, Marion Rosen & Sue Brenner.

* Gael Roziere was an important member of our original Coven group (2022) and contributed in detail to this movement.